Personal Exercise Programme - Football

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Introduction

Personal Exercise Programme Name: Ewan Brand Age: 16 Height: 5ft 8in Sport: Football Position: Goalkeeper Achievements: Under 14 Lincolnshire County Cup Winners Under 14 Lincolnshire League Cup Winners Under 15 Midlands Championship Winners Under 15 Lincolnshire League Winners Under 16 Lincolnshire County Cup Winners Under 16 Scunthorpe League Winners Under 16 Scunthorpe League Cup Winners I also play competitively in the mid-Lincolnshire league. Previously I have played for my district and was part of a team which made it to the last eight in the national cup. Current Fitness At this moment in time I am training twice a week. I don't believe that this amount of training is sufficient enough to give me adequate fitness levels and I am not in peak condition at the moment. To measure my current fitness I have decided to do some pre-tests to determine my current level of fitness. The pre-tests I have chosen are: > Strength(Hand Grip) - hold the grip dynometer above your head and squeeze whilst bringing your arm to your side. ...read more.

Middle

I have chosen these tests, as they will find out the aspects of the sport that I am needing to improve. Fitness Component Score Rating (Compared to N.A.) Strength 57 Good Power 183 Poor Co-ordination 28 Average Agility 18.3 Poor Sit-ups 44 Good Push-Ups 55 Good These test results show the areas, which I need to improve on, are my power agility and co-ordination. To overcome this I will base more of my fitness programme on improving these aspects but still include some exercises, which will keep the other aspects reasonably high. The main aim of my P.E.P. is to try and improve the main aspects of goalkeeping. These are the following areas that I aim to work on: Co-ordination - The interaction of motor and nervous systems to produce smooth accurate movements. Hand-Eye co-ordination is needed for goalkeepers in order to save and to catch the ball. Co-ordination also helps with goal kicks as you connect properly with the ball and get a clean strike rather than mis-kicking the ball or kicking the ground. ...read more.

Conclusion

The higher a players muscular power the higher he will be able to take claim the cross meaning the attacker will less chance of getting the ball and scoring. It will also mean that a goalkeeper will be able to dive further into bottom corners meaning they will save some shots they weren't able to reach and hold onto some shots they would only parry. Other Areas Of Goalkeeping Reaction Time - is the ability to react to a stimulus. Factors that effect response are, the number of stimuli and the number reactions that each stimuli has. Reaction time is used in goalkeeping when a player shoots or a cross is made, the quicker a reaction time the more movement time there is for that goalkeeper to get across and make the save. Flexibility - is the ability to move a joint through its full range of movements. Flexibility is used in goalkeeping when making a save low down, as the more flexible you the further you will be able to reach meaning saving a shot which you wouldn't have and catching shots you would only parry therefore reducing amount of goal-scoring opportunities. Flexibility also reduces the chances of injury. ...read more.

The goal of aerobic conditioning is to train the heart and other muscles to use and/or utilize oxygen more efficiently. This sustained efficiency allows the person to perform exercise for longer periods of time, therefore improving your fitness level. The Benefits of aerobic conditioning are that it Improves self concept

Respectively, these measure my core muscular endurance and my upper body (arms, shoulders, chest) muscular endurance. I did 46 sit-ups and 38 press-ups. There are no national averages for these to be compared to, but I will be able to see I the re-test at the end of my PEP

A warm down is also essential to release any lactic acid build up in the body, which could lead to sore muscle if it is not released. The warm up should warm-up all of the muscles that are to be used in the training.

The other reason for focussing on my stamina/endurance side of my sport is because from pre-test scores my endurance is one of the stronger aspects and so by training over the six weeks to improve it will give me a much greater advantage over an opponent as I will be

Physiological * She will lose weight. * With an increase in speed my performer will be able to make it quicker to the shuttle to receive a shot. * The performer will be quicker to the shuttle, which may lead to more points being scored, therefore improving her game.

his man Midfield Cardiovascular and muscular endurance one of the most important aspects of a midfielder's game. Their position requires them from end line to end line throughout the game. Muscular strength and power in their position, midfielders need to jump and challenge for the ball in the middle of

The pass is also accurate and he used the inside of his right and left foot in order to cross the ball. Leading the ball to reach to his team mate accurately and successively. Receiving passes: When receiving the ball the player is quick and confident with what they are doing as they are on their feet.

However, there is a lack of provision for higher ability players; this could lead to potentially elite players being lost as they have nowhere to play. Resources 1. Schemes and programmes are funded by the government, lottery, F.A, and the Olympic legacy fund.